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    Bodyweight Fitness: Form Check Friday for 2020-06-19

    June 19, 2020

    Bodyweight Fitness: Form Check Friday for 2020-06-19

    Form Check Friday for 2020-06-19

    Posted: 18 Jun 2020 11:06 PM PDT

    As always, please give last week's thread a once over for any form checks that could use some feedback.

    All previous Form Check Fridays

    Without further ado, please post a video (or if you can only manage a photo for a static hold) of the move you'd like to be critiqued.

    Your video should be:

    • Oriented the correct way
    • Be formatted such that there isn't unnecessary video of you preparing for the move (keep it short)
    • Have the important bits of the movement clearly visible (multiple angles is always useful)
    • You may want to show a regression of the current exercise as well, but try to keep each video to one "set" of movements
    • Include the whole body
    • Of you

    Include in your post the following details:

    • Basic Details: (Age, Weight, Height)
    • What move you are attempting (be specific in regards to progressions
    • Indicate whether this is a max attempt (holds/reps), or specify what your current best performance is
    • Any specific questions you have about your form

    Rules for critiquing form

    • Constructive criticism only
    • You need to either be able to complete the move yourself, or have experience in training others to complete the move (no "I read an article on how to do these")
    • Feel free to point others to resources that address their form and/or questions if you aren't "qualified" to give them advice yourself

    If your form is awesome, consider posting it in the Show Off Sunday thread!

    If you dun goofed, consider posting the out-take in the Slip Up Saturday thread!

    Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter!

    submitted by /u/AutoModerator
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    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-19

    Posted: 18 Jun 2020 11:06 PM PDT

    Welcome to the /r/bodyweightfitness daily discussion thread!

    • Feel free to post beginner questions or just about anything that's on your mind related to fitness!

    Reminders:

    • Read the FAQ as your question may be answered there already.
    • If you're unsure how to start training, check out our Recommended Routine, or our more skills based routine: Move.
    • Even though the rules are relaxed here, asking for medical advice is still not allowed.

    For your reference we also have these weekly threads:

    Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter!

    If you'd like to look at previous Discussion threads, click here.

    submitted by /u/AutoModerator
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    A smart workout around added resistance bands

    Posted: 19 Jun 2020 04:49 AM PDT

    If bodyweight exercises have been becoming too easy and you cannot get resistance bands during Covid 19, or perhaps don't want to try out more advanced Calisthenic movements, there's a very simple way to make your basic Calisthenic movements that bit harder. I recently realized that old inner tyre tubes for bikes make a great replacement for resistance bands. I've been using them to make push-ups and bulgarian split squats harder and to do some extra hip hinge work like good mornings after Nordic curls.

    Just thought it was an economical way to work around the hassle of waiting for resistance bands to come back into stock and it's been working for me. You can get them for free in some tyre shops as they just throw out the old ones anyway.

    Hopefully this helps someone like it helped me.

    http://imgur.com/gallery/e7nb674

    submitted by /u/bodyweightbasics
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    2 straps + pole/tree/column etc. = setup for upper body pulling, legs posterior chain, core, suspension trainer exercises etc. in most urban and natural areas.

    Posted: 19 Jun 2020 07:44 AM PDT

    VIDEO DEMONSTRATION.

    Here's how you can train upper and lower pulling strength when there's no better place like a strong branch or horizontal bar, since you can almost always find a sufficiently thick tree or streetlight etc., while pushing and squat strength can be trained with just the floor and walls.

    Lashing straps are very light and compact, suitable even for backpacking around the world. All these exercises can be done with a door anchor too, but many doors can't support the load without damage, even if you stay on the correct side to pull the door closed. I'll have to update the list of setups for pulling exercises.

    The idea came from a "pullup & dip" bar that uses this friction mechanism and not wanting to spend €249, though later I found there are already videos of attaching a suspension trainer to vertical objects, but not for pull ups, leg raises and hamstring curls etc..

    This post is mostly about the idea of using friction to anchor yourself and some of the main exercises you can do this way. I won't give you a training routine, there are many of them on the internet, based on what you need you can choose your exercises and adjust their difficulty. Since there are many homemade suspension trainer variations that are more refined than my method I'll just list some considerations to keep in mind, and I'd like to hear suggestions and discussion.

    HOW DOES IT WORK?

    Use a lashing strap with a cam buckle, you can find them at hardware stores, or the straps that come with gymnastic rings or something similar. If you tighten it enough against an object with sufficient friction and not sloped too inconveniently, it will stay in place, then you can attach another strap to it or a carabinier etc. and do anything you could with a suspension trainer, and some other exercises.

    IMPORTANT SAFETY INFORMATION:

    • Only attach yourself to sufficiently robust objects, so not to plastic poles or drywall columns or something too thin, but to well rooted trees, metal or concrete or stone or brick poles/columns etc.

    • The higher you attach the strap, the more leverage you are applying on the object, and if it's not well embedded into the ground it can come loose. Also make sure it does not have sharp edges that can fray the strap. You could try putting something soft between the strap and a rough surface to reduce the wear from friction.

    • You might want to avoid using someone else's property without permission, which could anger them, and if you use your own or public property be aware that the strap's pressure can leave marks if you tighten it strongly around something with a soft surface or paint or wiring etc.

    • Pulling on the strap explosively can apply forces much higher than your own weight, so use a strap rated for at least twice your body weight to be safe.

    EXERCISES:

    For a comfortable grip you might want to wrap something soft around the strap or attach handles or rings, a cheap option is cutting a pvc pipe and sanding the edges to avoid fraying the straps.

    • Vertical pulling: Unless the surface is smooth enough to let the body slide for normal pull ups, you can do them parkour style from a cat hang position with fully bent legs, and staggered feet if the surface is narrow, this also allows to use a low anchor point. Either way you can keep one or both feet on the floor for assistance until you are stronger. If you want more difficulty, try pulling gradually more with one arm than the other (looser grip or less fingers with the assisting hand), eventually you can reach cat hang one arm pull ups.

    • Horizontal pulling (and most suspension trainer exercises): Anchor point height and strap length affect the difficulty, you can experiment. If you don't have a long strap you can attach short ones together. The closer you keep the feet to the anchor point, the more horizontal your body and higher the difficulty. Also you can use one arm to increase the intensity, and keep the feet wide if balance becomes a problem. Rows can also be made harder by pulling towards the waist instead of chest.

    • Legs posterior chain (mostly hamstrings): Nordic curls are harder near full knee extension, need adequate knee padding (still no idea what's the ultimate solution for portability + cost-efficiency) and you can scale the difficulty by measuring the distance between your knees and where you touch the floor with the nose, or use band assistance attaching it behind you. Suspended glute bridge leg curls are harder near full knee flexion, they are easier with bent hips and a longer strap. Try any of these progressions with one leg if you think you are the boss. Note that for Nordic curls if you can put the feet on either side one strap is enough if you use one of the setups from this image. A big list of hamstring setups and progressions can be found here.

    • Core (abs and hip flexors): Leg raises can be done with the arms in a support hold position and hands near the hips or arms overhead. The first method prevents cheating by raising the torso, the second allows to imitate the toes to bar exercise. Straighten the legs for more difficulty. If you like dragon flags, you can make them easier by bending the legs.

    • Check out exrx if you want to find more suspension trainer exercises.

    submitted by /u/RockRaiders
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    Why is there sich controversy about hindu squats whether they destroy your knees or strengthen them?

    Posted: 19 Jun 2020 04:27 AM PDT

    You'd think a bodyweight fitness exercise that has been there for centuries if not longer could just be analyzed by modern physicians and then we'd all be smarter.

    Also, what has your experience been with the exercise?

    submitted by /u/ShvoogieCookie
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    Need some planche tips

    Posted: 19 Jun 2020 11:36 AM PDT

    So I've been training for the planche for almost 4 months now and i am trying to create a workout program for myself, trying to train 3 times a week and include volume/dynamics/Isometrics into my training and i was wondering do i need to include mobility/flexibility drills into my training, as well as hips training also .
    Do you need to train your hips to get a full planche i got a solid base but i wonder if i need to train it still
    Any tips on how to create a program for planche (preferably people who already got the planche)
    And how to check if i am doing progress

    submitted by /u/Habib_Manai
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    Simple & Cheap DIY Outdoor Equipment Setup

    Posted: 19 Jun 2020 11:21 AM PDT

    It's getting too nice out to exercise in the basement all the time, so I made a simple outdoor setup to do my routine. It's just made from six 2x4's, 1" galvanized pipe/flanges, and my rings. check it out!

    submitted by /u/fixedAudio
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    Chest to bar on a pull-up??

    Posted: 19 Jun 2020 10:10 AM PDT

    Hi all, great community you have going here.

    I have been able to do chins and pulls since being a teen, I'm not a big guy so it has never been a problem however I've noticed I can no longer touch my chest to the bar on a pull-up. I can get my chin over it no problem for reps but lack the flexibility to touch my chest to the bar.

    I've noticed my posture is suffering as I age (I'm 40 with a dreaded desk job) my shoulders have lost overhead mobility and my back is probably more developed than my front and my chest is tight.

    Do you have any recomended stretches to open my chest out or any other pointers as to why I can't touch my chest to the bar? Does it even matter?

    submitted by /u/ManiacalPizza
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    I have a series of injuries but would like to start doing modified bodyweight exercises, any advice?

    Posted: 19 Jun 2020 12:26 PM PDT

    I have a torn ligament in my wrist, a torn hamstring, a reconstructed and problematic ACL, and a permanently torn ligament in my ankle.

    I used to be perfectly fit before these injuries.

    The pain that often comes with these injuries leaves me very sedentary. I've gained weight.

    I'm currently fasting, on top of this, whether during on or off days, I'd like to start doing bodyweight exercises to the best of my limited ability.

    Thanks for any advice you've got

    submitted by /u/jdidonato1995
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    How long should I do a Chin up negatives and do chin ups work out my scapula?

    Posted: 19 Jun 2020 11:55 AM PDT

    I am trying to learn pull ups, but I am unable to do any. I was wondering if getting better at chin ups would work out my back, so when I do start trying to get a pull up again, I can hopefully start at negatives :)

    submitted by /u/Yousifeeni_
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    Be careful of fitness Youtubers

    Posted: 19 Jun 2020 09:37 AM PDT

    I was following a six pack beginner's routine from a popular bodyweight fitness Youtuber which involved a lot of exercises with minimal rest in a short period of time. Long story short, I got severe lower back pain and had to stop everything fitness related. This was months a go and my back still isn't the same. It also happened during the beginning of the pandemic which killed all the momentum of my fitness journey. So be careful of what you find online. Not everything is as good as the RR.

    submitted by /u/MiaCouto
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    Time under Tension vs higher intensity movements for hypertrophy.

    Posted: 18 Jun 2020 06:26 PM PDT

    I would like some opinions on what would be more appropriate with keeping hypertophy on the priority list, using pull ups as an example, Weighted Pull-up 5x5 or something like a super slow bodyweight pull-up for 8 reps. Maybe meeting in the middle somewhere?! Like a 4x7-8 of a lower weight pull up at a slower than average tempo ?

    submitted by /u/usedtobefat_
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